Behavioral Experiment

Anxious thoughts make confident predictions. I will freeze. They will notice. I will not cope. A behavioral experiment is a way to check a prediction against what really happens instead of taking the thought's word for it. It is one of the core tools of cognitive behavioral therapy, and this app walks you through it in seven short steps. Write the belief you want to test and rate how much you believe it. Choose a situation that would put it to the test. Say what you expect to see, as something you could watch or count, not a feeling. Decide which safety behaviors to leave out, the small precautions that feel helpful and quietly stop you from finding out. Then do it, record what actually happened, and re-rate the belief. Every step comes with plain guidance and a worked example you can open or use as a starting point. Between planning and reviewing there is a single screen for while it is happening: your plan, your prediction, your safety behaviors as a checklist, and a place for a few notes that flow straight into the review. Afterwards the app shows what you predicted beside what happened, both ratings before and after, and offers the next move: repeat it, move up, or test a new doubt. When the thing you want to do feels too big to attempt, build a step ladder. Break the goal into rungs rated for expected distress, plan each rung as its own experiment, and get a nudge to climb once a rung has been done twice. Nine short articles explain the ideas behind the method, with references: what CBT is, how anxiety works, the cycle of avoidance, safety behaviors, predictions, ladders, and how to get the most from an experiment on your own or with a therapist. A session summary, one page per belief, can be shared as a PDF with whoever you are working with. Free, with no ads and no accounts. Everything you write is stored on your device. Turn on iCloud sync if you want it on your other devices, lock the app with Face ID, and delete everything whenever you like. Nothing is ever sent to us. In English and Spanish. Behavioral Experiment is a guided worksheet and a set of educational articles. It is not therapy, medical care, diagnosis, or treatment, and using it does not create a professional relationship with us. If you are working with a therapist, plan experiments with them. You decide whether to do any experiment, and you do it at your own risk.